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World-Class Fitness in 100 Words




*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"

Wednesday, July 16, 2014

Tuesday, 071514



Sleep night prior: 8 hrs 

Wake up feeling: pretty good

Body condition:  tired / sore 

Nutrition :


Programming:
Am:
A. 400m row x 10 rest 1:30 between. 1:42-1:44 pace - completed 
B. power Clean + push Jerk :
100x3 tng
105x3 tng
110x2 tng; missed third push jerk trying to force tng 
C. Bounding 
Competed - had fun with this 
D. Stretch 

Pm:
A. Clean and Jerk - single 
110,115,120,125,130,135(miss jerk), 
Went to clean 
140, 142, 145(miss)
B. 10.8.6.4.2
Thruster 135
Bar muscle ups
Unbroken : 6 min or so 
Was slow between, hurt wrist on clean 
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